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Snatch

Pullup yourself together

Settings

Workout

Wednesday

Warm-up

Planks on planks (No Measure)

4 Rounds:
:15 Plank
:15 Side plank
:15 Side plank
:15 Prone cobra hold

Coaches choice

Weightlifting

Snatch (7X3)

Snatch

Metcon

Pullup yourself together (AMRAP - Reps)

1 Pullup(Rx+ with vest) every 10 seconds for 10 minutes

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, November 14, 2018

Male Clients

1

Jared
Van Anne

12:00PM Open gym

1 x 3 @ 190 lbs

2x2.5 - 195

2

Stephen
LeBouef

6:00PM CrossFit

1 x 3 @ 155 lbs

3

Dan
Cayce

6:00PM CrossFit

1 x 3 @ 145 lbs

dropped between 2 & 3

3

Philip
Weinstein

6:00AM CrossFit

1 x 3 @ 145 lbs

4

Will
Douglas

12:00PM Open gym

3 x 3 @ 135 lbs

4

Rich
Quinn

12:00PM Open gym

1 x 3 @ 135 lbs

5

mohammed
alghofaily

6:00PM CrossFit

1 x 3 @ 120 lbs

6

jacob
popek

12:00PM Open gym

7 x 3 @ 115 lbs

7

Zach
Murphy

5:00PM CrossFit

1 x 3 @ 105 lbs

8

Sam
Steffen

6:00AM CrossFit

1 x 3 @ 95 lbs

9

Patrick
Barfield

4:00PM Open gym

2 x 3 @ 80 lbs

hang power snatch

10

Andrew
Komoroski

6:00AM CrossFit

7 x 3 @ 65 lbs

10

Shane
Spearman

5:00PM CrossFit

7 x 3 @ 65 lbs

11

Chakradhar
vadde

5:00PM CrossFit

7 x 3 @ 15 lbs

Female Clients

1

Antoinette
Williams

12:00PM Open gym

1 x 3 @ 125 lbs

1X135. No gear

2

Lauren
Muehling

5:00PM CrossFit

2 x 3 @ 95 lbs

back to 85# for last set

2

Kristina
Stapleton

12:00PM Open gym

1 x 3 @ 95 lbs

3

Becky
Weinstein

6:00AM CrossFit

3 x 3 @ 40 lbs

3

Joanna
Beatrice

5:00AM CrossFit

1 x 3 @ 40 lbs

4

Amanda
Raspanti

6:00AM CrossFit

7 x 3 @ 30 lbs

Center over midfoot!